A Quick, Essential Stretching Routine for Pickleball Players

Building a stretching habit into your pickleball routine is one of the smartest things you can do for your long-term health and performance on the court

Pickleball can be tough on your body. Whether you're playing competitively or just having fun with friends, the quick movements, lateral shifts, and explosive starts put real stress on your muscles and joints.

That's why warming up before you play and stretching afterward isn't just a nice idea. It's essential.

Here's a routine from Dr. James Gladstone of the Mount Sinai Health System anyone can take to the court.

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Start From the Ground Up: Your Calf Stretch

The first stretch in the routine targets your calves, which take a beating during pickleball. You'll need a wall for this one. Stand facing the wall, place one foot behind you, and lean forward gently.

Feel the stretch in your calf? Good. Now here's the key: you can adjust the intensity by moving your back leg closer or farther from the wall. Want to go deeper? Bend that back knee slightly, and you'll feel the stretch extend all the way down through your calf complex.

Hold each stretch for about 5 to 10 seconds. You don't need to do a ton of reps, five per leg is plenty.

The Big Muscles: Quads and Hamstrings

Your quadriceps and hamstrings are the powerhouses of pickleball. They drive your movement, help you recover quickly, and keep you stable on the court. Stretching them properly makes a real difference.

For your hamstrings, stand with your legs apart and bend forward at the waist. Gently reach toward your toes with both hands. You'll feel the stretch down the back of your legs. Again, hold for 5 to 10 seconds and don't force it.

For your quads, use the wall again. Stand facing away from it, pull one foot up behind you, and grab your foot. The more you bring your hip forward into the stretch, the more intense it becomes. Find your comfortable range and hold.

Don't Forget Your Lower Back

Pickleball involves a lot of twisting and bending, so your lower back needs attention. This stretch is best done lying down on a mat or the floor.

Lie on your back and gently bring one knee up toward your chest. Hold it there for 5 to 10 seconds. Then do the same with the other leg. If you want to go a step further, bring both knees up at once for a deeper stretch.

This simple move releases tension that builds up during play and helps prevent lower back pain down the road.

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Work Your Way Up: Midback and Shoulders

Once you're standing again, it's time to address your midback and thoracic spine. Stand up straight and slowly rotate your torso to one side, holding the stretch as you feel it. Then rotate to the other side. Move slowly and deliberately. This isn't about speed.

For your shoulders, pull one arm across your chest at about shoulder height. Bring it all the way across your body and hold. Then repeat on the other side. Your shoulders take a lot of stress from paddle swings and reaching for shots, so don't skip this one.

Finish With Your Neck

Your neck can get surprisingly tight after an intense pickleball session. Gently move your neck around in slow, controlled motions. Feel the muscles in the back of your neck as they stretch. There's no need to force anything here. Just gentle, easy movement.

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Make It a Habit

The whole routine takes just 5 to 10 minutes. Do it before you play to warm up your muscles and prepare your body for action. Do it again after you play to cool down and prevent soreness.

Building this stretching habit into your pickleball routine is one of the smartest things you can do for your long-term health and performance on the court. Your future self will thank you.